subject: How To Gain More Muscle In Less Time Using Specialisation Bodybuilding Routines [print this page] How To Gain More Muscle In Less Time Using Specialisation Bodybuilding Routines
pecialisation bodybuilding routines can be a great way to really kick-start muscle building gains if your training feels like it's stagnating.
They can also be a great time saver - first I'd better explain what I mean by a specialisation bodybuilding routine.
In essence, a specialisation bodybuilding routine is a routine that is pared right down to an absolute minimum of exercises, usually with the idea of building up a specific body part. In professional bodybuilding, bodybuilders may focus on bringing a weak body part up to par, for example calves.
But I'm not addressing this to contest bodybuilders - I'm talking to recreational or part time bodybuilders, or anyone who wants to gain more muscle without slaving away in the gym for hours at a time.
The specialisation technique I'm going to explain here is based on building up major muscle groups with a routine of only one or at most two exercises in that routine. This has several key benefits;
First, your routines will be much shorter
This would mean that training doesn't take over your entire life.
Second, this means that you get loads of recovery time
Third, it means that you should have plenty of gas in your tank to train these few exercises really, really hard
Here's an example of a specialisation routine;
Day 1 Squat or dead lift - warm up then three work sets
Day 2 Bench press and L-fly - warm ups then three sets of the bench, and two sets of the l-fly.
That's it - looks like nothing on paper doesn't it? But it's vital that you're training at or near your maximum weights when you start the routine, and then you'll be pushing every succeeding workout harder each week.
This means that almost every week you'll be setting new personal best weights in each exercise.(That doesn't apply to the l-fly, which is a small exercise just to keep the shoulders healthy.)
Don't make the mistake of thinking that this workout is for sissies - these should be some of the hardest workouts you ever do. And it's vital that you have your rest, sleep and eating really dialled in for this type of training, because the demands on your recovery system will be great.
You can't really do this type of routine all year round, because you're neglecting some small muscle groups, which could lead to an unbalanced look. But certainly for three months at a time, you could really give this a go.
So if you're training is going nowhere at the moment, give a specialisation routine a go and see if it brings you back on track.
Good luck.
- and this is the route to making great gains fast. In fact, this is one of the most important facets of specialisation routines - you must train hard.- which is crucial if you want to build serious amounts of muscle. It's a well known fact that muscle grows at rest, so this way you're giving yourself the best possible chance of gaining. - you should be out of the gym in well under the hour, in fact more like a half hour total training time per workout. You'd only be training twice a week, and in fact you could cut it back even more to where you train three times every two weeks.
